Five foods to keep you running

Whether you're training for a marathon or about to compete in your first race, you probably have a target finish time in mind. Though training and preparing yourself properly for the race is integral to achieving your desired time, your pre-race meal can also help you obtain the result you want. Here are five foods that will make you run faster

BEETROOT

It may not be the most obvious pre-run meal, but researchers at St Louis University have found eating baked beetroot before a race could help you to run faster. The study recorded the running speed of 11 fit and healthy participants as they ran 5km on a treadmill. The participants were asked to run once after consuming a portion of baked beetroot an hour before, and once after consuming a similar sized portion of cranberry relish, which had a similar amount of calories.

The results showed that after eating beetroot, the average speed of the runners was 12.3km an hour, while after the cranberry relish it was just 11.9km an hour. It is believed this is because of chemicals called nitrates in beetroot, which have been shown to also improve stamina when exercising.

OATMEAL

To beat your personal best, it is important that your energy levels are high before your run - and eating oatmeal is the perfect way to get the energy boost you need. Oats are a low-GI food, meaning they will help keep your blood sugar stable and release a slow, steady stream of energy, helping you maintain speed throughout your run. Oats are also a good source of B vitamins, which help the body break down carbohydrates into glucose to fuel the body, and are rich in many other essential nutrients including magnesium, selenium and manganese.

Try having a bowl of porridge or oat-based muesli, a few oatcakes or an oatmeal smoothie an hour or two before your run for a nutritious energy boost to help you run faster.

FRESH FRUIT

Many runners rely on sugary drinks, foods and gels for energy, however, fruit is a great way to give your body a natural and healthy sugar hit. Opt for easily digestible fruit, as those that are hard to digest - such as those from the citrus family - could hinder your exercise by causing stomach cramps. Bananas are a good choice as they are high in carbs and are also less acidic than apples and citrus fruits, so are unlikely to lead to cramps.

Fruit, a good source of energy, also contains a high proportion of water, which can help you stay hydrated for your run.

And it contains a variety of energy-boosting vitamins and minerals including vitamin C (found in berries), and B vitamins (found in bananas and avocado).

DARK LEAFY GREENS

Dark leafy green vegetables are another good source of nitrates, which are believed to help increase running speed and endurance. Leafy green vegetables are also rich in many essential nutrients including iron, calcium, vitamin C and vitamin K, which will help to keep you in optimum health, thereby improving energy levels and enhancing your run.

Around two hours before your run, opt for a meal incorporating leafy green veges. You could try pasta with salmon and broccoli or spinach for a good mix of protein and carbs, or try supplementing your usual choice of protein and carbohydrates with some kale, swiss chard, cabbage or a romaine lettuce salad.

GREEN TEA

Although green tea is not technically a food, it could make the perfect addition to your pre-run snack. Green tea is great for keeping your fluid levels up and it can also help to regulate blood-sugar levels, thereby preventing energy crashes which can slow you down.

Green tea also contains caffeine, which can help to give your energy levels a boost, and is less acidic than many other sources of caffeine, lowering the risk of stomach aches.

A research study in Japan found that green tea extract could boost exercise endurance by up to 24 per cent, making it a great energy drink to sip before a run.

Try iced green tea as a refreshing alternative to energy drinks, to help you keep your energy levels up and achieve your personal best.

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